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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running14 11:22:21 95.44(7:09) 153.59(4:27) 130
  Strength and Conditioning3 1:25:00
  Orienteering1 44:41 5.25(8:31) 8.45(5:17)
  Total14 13:32:02 100.69 162.04 130

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MoTuWeThFrSaSu

Sunday Jan 28 #

8 AM

Running 54:25 [2] 12.65 km (4:18 / km)
shoes: Kalenji Trail

Turnarounds at end 16.3>15.4
10 AM

Running 14:56 [1] 3.04 km (4:55 / km)
shoes: Kalenji Trail

Bit of helping at Scotjos in Dunblane

Saturday Jan 27 #

10 AM

Running 14:35 [1] 3.05 km (4:47 / km)
shoes: Kalenji Trail

Running 25:28 [4] 7.23 km (3:31 / km) +130m 3:14 / km
shoes: Kalenji Trail

Devils Burden
Leg 1

Running 33:05 [1] 6.97 km (4:45 / km)
shoes: Kalenji Trail

7 PM

Running 37:25 [2] 8.84 km (4:14 / km)
shoes: Brooks 10

Friday Jan 26 #

6 AM

Running 1:31:11 [2] 21.58 km (4:14 / km)
shoes: Brooks 10

Frosty
8 PM

Running 25:26 [1] 4.81 km (5:17 / km)
shoes: Brooks 10

Strength and Conditioning 25:00 [1]

Half Squats 6 x4 100, 100, 100, 105
Step Ups 8 x3 - 40, 40, 42.5kg
Single Leg Squats 6x3
No wobble cushions about...

Thursday Jan 25 #

10 AM

Running 20:24 [4] 6.2 km (3:17 / km)
shoes: Kalenji Trail

Lap of Uni Loch x2 8.06, 7.46
4x400m 70,69,67,66 (1min off)

Running 41:28 [1] 7.83 km (5:18 / km)
shoes: Kalenji Trail

Not feeling great on the warm up... very stiff

Wednesday Jan 24 #

7 AM

Running 1:03:13 [2] 15.0 km (4:13 / km)
shoes: Brooks 10

Stirling loop
Hills on Coneyhill Road 5x10s
10 AM

Running 25:20 [1] 4.99 km (5:05 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Single Leg Squats 6x2
Step Ups 20, 16 20kg - Never had to wait so long for a bar...
Squats 6x465, 70, 70, 70
Step Ups 8 42.5
Still no wobble cushions...
6 PM

Orienteering 44:41 [2] 8.45 km (5:17 / km)
shoes: Inov8 X-Talon 212 v2

Dunblane West Night O

Running 5:00 [1] 1.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 v2

To start
Finish - GGs

Tuesday Jan 23 #

10 AM

Running 44:03 [2] 10.01 km (4:24 / km)
shoes: Kalenji Trail

Dunfermline City Centre and Pittencreif Park.
6 PM

Running 23:47 [2] 5.37 km (4:26 / km)
shoes: Brooks 10

Running 25:39 [4] 8.45 km (3:02 / km)

Central
5 x 1 mile
Starting every 7mins

5.10, 5.12, 5.06, 5.06, 5.05

Running 49:26 [1] 6.93 km (7:08 / km)
shoes: Brooks 10

To start, recs, home

Monday Jan 22 #

11 AM

Running 1:02:03 [2] 14.79 km (4:12 / km)
shoes: Kalenji Trail

Stirling loop
Good layer of ice on the pavements.
Strides at end.
8 PM

Running 25:27 [1] 4.85 km (5:15 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Half Squats 6 x4 95, 100, 100, 100
Step Ups 8 x3 - 40, 40, 42.5kg
Single Leg Squats 6x3
No wobble cushions about...

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